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Training Log Archive: Nat and the Hat

In the 7 days ending Sep 30, 2017:

activity

time

miles

Core/Strength

3:22:30

Running

3:15:14

25.54

(7:39)

41.1

(4:45)

Stretching

45:00

Mental Training

20:00

Stability/Injury prevention

10:00

Total

7:52:44

25.54

41.1

[1-5]

7:32:44

2:48

0:00

» now

Saturday Sep 30, 2017 #

9 AM

Mental Training (Gee Gees XC - Ray) 20:00 [0]
shoes: Mizuno Wave Hitogami 4

Mental training with Jonathan and Ray before the workout.

10 AM

Running warm up/down (Gee Gees XC - Ray) 8:00 [1] 1.43 km (5:36 / km) +2m 5:34 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up around the Arboretum.

Core/Strength warm up/down (Gee Gees XC - Ray) 15:00 [1]
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. Strides, dynamics, A's, B's, C's...

Running warm up/down (Gee Gees XC - Ray) 1:02 [3] 0.28 km (3:41 / km)
shoes: Mizuno Wave Hitogami 4

Warm up cont'd. 1min tempo run out.

Running (Gee Gees XC - Ray) 45:00 [3] 10.2 km (4:25 / km) +27m 4:21 / km
shoes: Mizuno Wave Hitogami 4

Main workout. 45' progressive (for Women) and 50' for men w/ pick ups around the Arboretum (include hills, flats, grass, etc.)

11 AM

Running warm up/down (Gee Gees XC - Ray) 5:51 [1] 0.97 km (6:03 / km) +4m 5:56 / km
shoes: Mizuno Wave Hitogami 4

Short and sweet warm down.

Core/Strength (Gee Gees XC - Ray) 10:00 [3]
shoes: Mizuno Wave Hitogami 4

Descending the ladder circuit w/ exercises on hill:
Run up + down hill, 5 plank jacks, 5 lunges @, 5 T-push ups @
Run up + down hill, 4 plank jacks, 4 lunges @, 4 T-push ups @
Run up + down hill, 3 plank jacks, 3 lunges @, 3 T-push ups @
Run up + down hill, 2 plank jacks, 2 lunges @, 2 T-push ups @
Run up + down hill, 1 plank jacks, 1 lunges @, 1 T-push ups @

Stability/Injury prevention warm up/down (Gee Gees XC - Ray) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Friday Sep 29, 2017 #

9 PM

Stretching 20:00 [1]

Thursday Sep 28, 2017 #

2 PM

Running 30:02 [2] 6.51 km (4:37 / km) +3m 4:36 / km
shoes: Mizuno Wave Hitogami 4

Easy run along the canal during my break between class and work.

Wednesday Sep 27, 2017 #

5 PM

Running warm up/down (Gee Gees XC - Ray) 16:16 [1] 2.95 km (5:31 / km) +4m 5:28 / km
shoes: Mizuno Wave Hitogami 4

Easy run over to Immaculata HS for a track workout.

Running warm up/down (Gee Gees XC - Ray) 1:32 [1] 0.37 km (4:09 / km)
shoes: Mizuno Wave Hitogami 4

GPS'd the track for Ray. 370m.

Running warm up/down (Gee Gees XC - Ray) 36 [1] 0.12 km (4:55 / km)
shoes: Mizuno Wave Hitogami 4

Placed a cone at 110m back on the track for where we end the intervals.

Core/Strength warm up/down (Gee Gees XC - Ray) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Usual routine.

Running warm up/down (Gee Gees XC - Ray) 1:00 [2] 0.23 km (4:22 / km) +1m 4:16 / km
shoes: Mizuno Wave Hitogami 4

Tempo warm up for 1min.

Running intervals (Gee Gees XC - Ray) 15:38 [3] 4.0 km (3:55 / km)
shoes: Mizuno Wave Hitogami 4

4 x km repeats on the track at Immaculata w/ ~2min rest+.

6 PM

Running hills (Gee Gees XC - Ray) 2:48 [3] 0.69 km (4:05 / km) +12m 3:45 / km
shoes: Mizuno Wave Hitogami 4

Slight incline hills x3 working on technique.

Running warm up/down (Gee Gees XC - Ray) 9:06 [1] 1.59 km (5:44 / km) +8m 5:36 / km
shoes: Mizuno Wave Hitogami 4

Easy run back to campus.

Tuesday Sep 26, 2017 #

6 AM

Running warm up/down (Gee Gees XC - Ray) 17:22 [1] 3.42 km (5:04 / km) +3m 5:03 / km
shoes: Mizuno Wave Hitogami 4

Easy warm up with the girls.

Core/Strength warm up/down (Gee Gees XC - Ray) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

Usual warm up routine.

Running intervals (Gee Gees XC - Ray) 35:01 [3] 7.28 km (4:49 / km) +4m 4:48 / km
shoes: Mizuno Wave Hitogami 4

3-2-1-1-2-3-3-2-1-1-2-3 w/ 1min jog between each interval.

7 AM

Running (Gee Gees XC - Ray) 6:00 [1] 1.07 km (5:37 / km) +4m 5:31 / km
shoes: Mizuno Wave Hitogami 4

Easy warm down.

Stretching warm up/down (Gee Gees XC - Ray) 10:00 [1]
shoes: Mizuno Wave Hitogami 4

YOGA wit Jenn.

1 PM

Core/Strength (uOttawa - HPC) 1:00:00 [4]

HARD HPC workout today! Was sweating buckets!
Upper body day

2 PM

Core/Strength (uOttawa - HPC) 30:00 [3]

Some core in HPC afterwards.

Monday Sep 25, 2017 #

9 PM

Core/Strength warm up/down 7:30 [2]

30 crunches
20 penguins (alternate)
20 bicycle crunches
20 reverse crunches
40 russian twists
20 leg pull-in knee ups
20 flutter kicks
20 lying leg raises
10 windshield wipers
60s plank
30s plank (each)
20 plank jacks

Core/Strength (workout) 15:00 [3]
shoes: N2 1080V2 New Balance

100 JJ's
40 lunges
40 squats
100 high knees
40 butt kicks
20 side lunges
10 leg lifts (each)
100 crunches

Spin hard for 10mins. (stationary bike)

Stretching warm up/down 15:00 [1]

Sunday Sep 24, 2017 #

12 PM

Core/Strength warm up/down 15:00 [2]

Core/Strength 30:00 [4]

AMRAP for 15'
30 crunches
20 penguins (alternate)
20 bicycle crunches
20 reverse crunches
40 russian twists
20 leg pull-in knee ups
20 flutter kicks
20 lying leg raises
10 windshield wipers
60s plank
30s plank (each)
20 plank jacks
15 crunches
6 leg raises
10s plank (cave in abs)

5 sets of the following:
10 kettle bell low squats
10 calf raises (each)
20 MC's

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